Top 10: Leg Exercises

10 Exercises You Should Be Building Your Next 'Leg Day' Around

Glute Machine

Climb onto the glute machine, grip the handlebars, and place one foot on the foot platform. Using your glutes, push the platform up until your thigh is aligned with your buttocks, lower the platform, and do 3-4 sets of 8-12 reps on each side.

Muscles worked:glutes

Split Squats

Stand with your feet hip-width apart and with one in front of the other, with about 1½ feet between them, holding dumbbells by your sides. Bend your knees, so that the front leg has a 90° bend (making sure your knee stays behind your toes), and your back knee is almost touching the floor. Push yourself back up to the starting position, and repeat 8-12 times on each side, completing 3-4 sets.

Muscles worked:quads, glutes, calves

Sumo Squats

Standing in "the cage," load a barbell with weights across the back of your shoulders and traps (not your neck), and stand with your feet a bit wider than shoulder-width apart and your toes facing slightly outward. Sit back, until your thighs are parallel to the ground. Slowly come up. Do 3-4 sets of 8-12 reps.

Muscles worked:quads, inner thighs

Squats

Stay in "the cage," but with your feet shoulder-width apart, and toes straight ahead or slightly outward. Place the barbell across the back of your shoulders and traps (again, not your neck). Grip the bar with your hands slightly wider than your shoulders. Keeping your back straight, slowly sit back, bending your knees, until your thighs are parallel to the ground. Return to your starting position by pushing from your heels. Do 3-4 sets of 8-12 reps.

Muscles worked:quads, glutes, calves

Leg Press

Climb into the leg press machine, place your feet hip-width apart on the platform, with your toes facing slightly outward. Lower the platform until your knees are at a 90° angle. Press the platform back up until your legs are nearly straight; do not lock your knees. Do 3-4 sets of 8-12 reps.